Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips

Had to stop my run tonight because of pain in my Right lower leg, specifically the lateral malleolus and the distal 3rd of the R fibula. Pain was noticeable from the start, but really increased with the change in speed, jog to sprint and sprint to jog. During the 4th quarter mile sprint I could feel myself "bouncing" to avoid putting 100% of my weight on the R leg. Stopped at that point to avoid further injury. As I am typing this I am icing the ankle and will do the same tomorrow. Will not run again until the new shoes arrive.

Week 4: Continue to do the ideas from weeks 1-3. We are unplugging this weekend and every 4rth week from here on out. No cell phone (except for emergencies), no TV, no video games – no distractions from our family time. 1 - Create an auto responder for your emails to this effect saying that you will be offline during the weekend and if there is an emergency to call you - though let it go to message first. Resist the urge to fall into the trap of mindless chit-chat during any emergency phone-calls. Frequently, the world will not end if we don’t fire off an email reply within 30 minutes of getting an email. The world doesn’t really revolve around us and will not come to a halt if we don’t respond fast. 2 - Plan ahead this week for activities to do with your family. 3 - Find a scenic vista (mountain, ocean, sunset, etc) to go to and just enjoy 30 minutes of silence.

Sunday - March 20

WU: 5 miles of warm up
MS: 2x8 miles at a very good effort - RPE=8/9 effort - take an easy 2 miles to recover in between sets.
CD: Finally warm down with 2 miles of cooling down.

Run

31m 19s

3.00 miles

10m 26s /Mi

3 miles off the bike as: 1mile medium effort RPE=6, 1 mile hard effort RPE=8/9, then the last mile is an easy effort.

First BRICK on the new plan and also my first run after 2 swimming workouts, man does my chest hurt! The bike felt good, especially the first 8 mile sprint when the wind was at my back. The last 4 miles of the second sprint SUCKED!!! Straight into the wind! Almost crashed in the driveway when I tried to take my feet out of the shoes while slowing down. Have to get used to the new straps on the tri shoes. Run felt great to start. First mile was sub 9, second mile was sub 8, then... both quads cramped! Ended up walking and stretching most of the 3rd mile.